Recipe: Chicken Parm Over Zoodles

A fun, easy and simple meal anyone can prepare. Nutritious and delicious. This is a healthy take on a classic that often has you feeling overly full and perhaps a of guilt. Well no more with that. The zoodles really lighten this up and the panko ensures that the chicken will stay extra crunchy. You can find Panko in most stores now. Traditional chicken parm recipes can clock in at over 1000 calories per individual serving, which is crazy. This version has only 400 calories per serving! Enjoy without feeling overly stuffed and still stay within your calorie goal. 





2 tablespoons olive oil, divided
1 tablespoon chopped
fresh thyme
6 garlic cloves, thinly sliced and divided
1 shallot, thinly sliced
1 pound heirloom tomatoes, chopped
½ cup dry white wine
½ teaspoon kosher salt, divided
½ teaspoon black pepper
3 tablespoons 2% reduced-fat Greek yogurt
1 ounce grated Parmesan cheese (about ¼ cup), divided
4 (4-ounce) skinless, boneless chicken breast cutlets
½ cup whole-wheat panko
1 teaspoon garlic powder
Cooking spray
4 medium zucchini
2 ounces fresh mozzarella cheese, very thinly sliced
½ cup torn basil leaves, divided


1. Preheat oven to 425°.
2. Heat 1 tablespoon oil in a skillet over medium heat. Add thyme, 4 garlic cloves, and shallot; cook 2 minutes. Add tomatoes, wine, ¼ teaspoon salt, and pepper; cook 8 minutes or until liquid is reduced by half.
3. Combine yogurt and Parmesan; spread over both sides of cutlets. Combine panko and garlic powder. Dredge cutlets in panko mixture. Place cutlets on a wire rack coated with cooking spray. Place rack on a baking sheet. Bake at 425° for 12 minutes or until done.
4. Using a julienne peeler, peel zucchini lengthwise into strips, stopping at the inside part containing the seeds; discard seeds.
5. Preheat broiler to high. Top each cutlet with 2 tablespoons sauce; top sauce evenly with mozzarella. Broil 2 minutes or until cheese is bubbly.
6. Heat a large nonstick skillet over medium-high heat. Add remaining 1 tablespoon oil to pan; swirl to coat. Add remaining 2 garlic cloves; cook 1 minute. Add zucchini; cook 2 minutes. Remove from heat. Toss with remaining sauce, remaining ¼ teaspoon salt, and half of basil.
7. Arrange ¾ cup zucchini noodles on each of 4 plates. Top each serving with 1 chicken portion; sprinkle servings evenly with remaining half of basil.


Susy Sedano is a Content Producer, a fitness enthusiast and an avid cook of healthy meals. She prides herself on creating healthy dishes for family and friends, and is always on the hunt for new workouts and recipes! Despite her hectic non-stop work and fitness schedules, she is a “girl’s girl” and a student of life!
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